Plank and pullTargets: Shoulders, lats, core, and chestAssume top of push-up position with sandbag on floor directly underneath chest. Bend elbows until chest touches sandbag, then push up. Walk hands and feet forward three small steps, keeping butt down and body in straight line, then reach back and pull sandbag with right hand until it's directly under chest. Repeat 10 to 15 times, alternating pulling hand.

High Pulls

High Pulls

High pullsTargets: Deltoids, trapezius, hips, and coreStand with feet shoulder-width apart, arms straight down in front of you, and hold sandbag by top two handles. Slightly bend knees to incorporate lower-body strength, then straighten legs and raise sandbag to chin height by keeping elbows higher than wrists. Keep shoulders down and squeeze shoulder blades at top of pull. Do 12 reps.

Reverse Lunge With Shoulder Hold & Switch

Reverse lunge with shoulder hold and switchTargets: Hamstrings, quads, hips, shoulders, forearms, back, and coreStand with feet shoulder-width apart and place sandbag on right shoulder, holding it in place with both hands. Roll shoulders back to support spine. Step back with right foot and drop into a lunge. As you bring right foot back to center, raise sandbag over head and place it on left shoulder. Do 10 lunges per side.

Swing & Pull Apart

Swing and pull apartTargets: Shoulders, glutes, hip, back, and coreStand with feet slightly wider than shoulders, knees bent, holding sandbag by end handles. Bend at hips and swing sandbag back between legs and allow bag to bend slightly in the middle. Thrust your hips forward to power sandbag overhead; as bag passes eye level, pull bag taut so at the top of the movement, bag is stretched between your wrists. Pause for one count, and on downward swing, soften knees and bring wrists closer together. Do 10 to 12 reps.